DATE – Sunday July 6th 


Warm-up:  Easy 5-600m Row, Dynamic hip and shoulder prep

2 sets: Empty barbell/light weight:

5 clean deadlifts

5 hang clean pull (from knees)

5 high hang squat clean

5 push press

5 push jerks



Banded hip opener

Banded front rack stretch


WOD A) In 20 min build to a heavy/1RM squat clean


WOD B) Every 2 min x 8:

1 push press, 1 push jerk, 1 split jerk

(Hold the landing position of the split jerk for 3-4s before recovery)


WOD C) 4 sets:

Front rack walking lunge x 14 steps (as heavy as possible) +

GHD sit-ups x 15-20 reps (Beginners 10 max, or 15 V-ups)

Rest 90-120s